When it comes to vegan potassium sources, you have a surprising number of options! Read on for the best ways to get this mineral.
If I had to pick my favorite snacks, bananas would definitely rank in my top three. And they boast potassium. But most of us can only eat ~ so ~ many bananas before we feel like we’re starting to turn into one.
So on the days you’re not feeling a ‘naner, are you totally out of luck when it comes to getting enough potassium for the day?
Not at all! In fact, when it comes to the best way to get potassium, there are plenty of potassium-rich foods out there.
And maybe, just maybe, you’re already eating some of them and may just not realize how jam-packed with potassium they are.
To help you get enough of the heart-helping nutrient, I’m rounding up a whole bunch of vegan potassium sources that rank high on the potassium scoreboard.
Why potassium is important
Before we start talking about vegan potassium sources, let’s cover why you need potassium.
For starters, the mineral helps regulate blood pressure by counteracting some of the effects of sodium. Keeping your potassium levels up can even help decrease your risk of high blood pressure.
Potassium is also an electrolyte and helps balance out fluid levels. That’s why you often see it as an ingredient in sports drinks. Thus, it might also help exercise performance.
Read: If your levels are too low, this could cause muscle cramping.
Plus, if you’re following the keto diet, that can lead to a decrease in intake of potassium.
This is because potassium is found in many fruits and vegetables, which you limit intake of on the ketogenic diet. Plenty of lower-carb sources of potassium exist, such as avocado and broccoli.
I often get questions about potassium supplements. The mineral is so easy to get from food, so you really don’t need supplements. If you are determined to take one, please seek medical advice before doing so.
14 vegan potassium sources
DYK that a medium banana has enough potassium to satisfy just 9% of the daily value? While that may seem like a hearty amount of the mineral, there are plenty of foods out there that can help you get even more potassium per serving.
Here’s a quick list of vegan potassium sources. You’ll see that fruits and vegetables are some of the best sources!
The fruit is jam-packed with fiber, vitamin C, and—you guessed it—potassium! And frozen bananas really jazz up a healthy coffee smoothie.
2. Swiss chard
Here’s a leafy green veggie that’s low in calories and full of nutrients. In just one cup of cooked Swiss chard , you get only 20 calories but more than 3 grams of protein and almost 4 grams of fiber.
That’s of course in addition to plenty of blood-pressure-helping potassium! I love to sauté the leafy greens and eat them as a side dish or with pasta.
4. Sweet potato
I love this sweet vegetable, which provides potassium. When it comes to vegetables with potassium, sweet potatoes are one of the best options. A large sweet potato contains 855 milligrams of potassium, which is 18 percent of the daily value.
The veggie is also an excellent source of fiber, which helps to keep you fuller for longer, providing about 6 grams per large sweet potato.
I find that baked sweet potatoes with a dash of nutmeg are super delicious. Pureed sweet potato also makes a great base for cauliflower flatbread pizza.
A half of an avocado offers a good amount of potassium, providing about 10% of your daily need. You can add avocado to many dishes. Try adding slices to the top of an omelet or to a salad.
Do you snack on prunes on the daily? You should! In addition to providing fiber, the fruit offers potassium, which may help bone health by helping to increase bone mineral density. If you prefer prune juice, that works too!
One of my favorite summer treats, and I like to eat it the way my mom served it to me growing up—balled! In a cup of balled cantaloupe, you get 473 milligrams of potassium. The fruit is also rich in immunity-helping vitamin C.
8. Carrot juice
When it comes to vegetable juices, this one is full of nutrition. I actually just had a glass of carrot juice, and it was so refreshing!
And the juice juice is a good source of potassium, providing 689 milligrams per cup. That’s much more potassium than orange juice!
A cup of cherry tomatoes is only 27 calories and offers 20 milligrams of immunity-helping vitamin C—22 percent of the daily value. Tomatoes also contain potassium, which helps to regulate sodium levels.
10. Tomato juice
In addition to the antioxidant lycopene, you get 556 milligrams of potassium per cup of tomato juice!
11. Pomegranate juice
Surprised that fruit juices boast potassium? In a cup of pom juice, you get the juice of two whole pomegranates.
This amount is a good source of potassium, offering 600 milligrams, about 17 percent of the daily value. The juice gets its ruby red color from polyphenols.
12. Coconut water
There’s a reason coconut water is often a stand-in for Gatorade. Per cup, you get 600 milligrams of the electrolyte potassium!
13. Soy milk
In a cup of soy milk, you get 7 grams of protein per cup. It’s also a good source of potassium, providing 10 percent of the daily value per serving. Plus, you get some fiber, about 2 grams.
Are nuts high in potassium? You bet! In a half cup of mixed nuts, you get more than 400 milligrams of potassium. Brazil nuts are particularly loaded with the mineral.
Often used as a meal alternative, jackfruit is a good source of cholesterol-helping fiber. It’s also a good source of potassium, as well as immunity-helping vitamin C. Plus, jackfruit is one of the tastiest fresh fruits out there if you’d like to eat is as is.
When it comes to vegan potassium sources, you have so many options at your fingertips. These include foods like banana, nuts, and jackfruit and beverages like pomegranate juice, coconut water, and soy milk.
I’d love to hear from you! Let me know what you think about these vegan potassium sources.
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